Eating a healthy diet is necessary to control blood sugar levels. Healthy diet means, a diet which has a balanced amount of all the nutrients that are essential for the body. Eating right does not mean that you have to compromise on taste by eating bland food. A healthy diet plan for diabetic should be high in nutrients, low in fat and moderate in calories.
The key is a balance between proteins, carbohydrates and fats. All these nutrients help your body to function well by maintaining your weight and boosting your energy level.
Healthy Diet Plan for Diabetic
High Fibre Diet
High fibre diet contains complex carbohydrates also called slow release carbohydrates. They help to digest food slowly, reduce cholesterol and prevent high blood sugar. High fibre foods help to maintain stamina and they keep you satiated for a longer period of time.
High fibre foods are wheat porridge, barley, oats, ragi, soy products etc. You should opt for multigrain cereals and flour, instead of refined flour products like white bread, pasta or pizza. Eat lentils in form of soups or as a main dish with your meals. Lentils add perk and energy to your body and you feel active throughout the day.
Fats are necessary for the body even if you are a diabetic. Avoid hydrogenated vegetable oil, butter and ghee in your diet as they can cause blocked arteries. Select refined vegetable oils which are unsaturated fats. These include olive oil, canola oil, flaxseed oil etc.
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These fats help in weight management and prevent heart and brain ailments. Instead of eating deep fried snacks, opt for shallow fried or grilled foods to cut down on fat intake. You are not going to feel the difference.
Fruits and Vegetables
Fruits and vegetables are loaded with vitamins and minerals and have zero fat. Apart from certain fruits like pineapple, mango, chikoo and litchi, which have high sugar content, all other fruits can be safely consumed by diabetic. Fresh fruits make a healthy instant snack for mid time munching.
Keep a bowl of mixed fruits ready in the fridge for a quick bite. Dried fruits like figs and apricot are equally good but they do not have enough moisture like the fresh variety. Vegetables like cucumber, carrot, tomato, radish, lettuce and cabbage etc. are best eaten in form of salad.
It provides enough fibre and vitamins to keep your diabetes in control. You must eat each and every vegetable in form of soup or cooked as a dish to strike a balance in your intake of healthy nutrients. High starch vegetables like sweet potato, arbi and lady fingers should be eaten in moderation as they can raise your blood sugar level.
Herbs and Spices
Instead of adding refined sugar or ghee in your dishes, you should freely use different types of herbs and spices to flavour your food. Herbs contain antioxidants and lots of nutrients that are part of healthy diet plan for diabetic. Mint, coriander, fennel seed etc. make a wonderful seasoning for curd, salad and desserts. Cinnamon has a sweet aroma which you can use to flavour your tea.
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